CupcakeCrusoe wrote: »

Sorry about last week, guys. I did all the working out, but something happened on Saturday and I forgot to log in.

This week, my cardio is going to be walking, since Doc tells me not to run for at least a week after this surgery I'm to have. But I'll be pushing for everything, AND logging it.

Ok. I will put you back amongst the living.

I get extra protein from protein powder and I usually have beef, pork or chicken for dinner and/or cottage cheese and Special K with protein. My strength training routine in the All pro beginners routine, except I do Bulgarian squats instead of normal ones. Here it is from bodybuilding.com


Simple Beginner's Routine

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. 

These are the seven exercises you will be starting with.

Squats 
Bench Presses 
Bent-Over Rows 
Overhead Barbell Presses 
Stiff-Legged Deadlifts 
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps. 
If you got all of the required reps on the fifth week then increase the weight by 10% and 

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.